Side Plank

A Prenatal Yoga Pose for Side Stretching and Psoas Release

Watch how it’s done below!

At Prenatal Yoga Center, we offer yoga practices tailored to the needs of every pregnant student. Side Plank is a dynamic floor pose that opens the side ribs, stretches the psoas, and provides gentle strengthening for the upper body. This pose helps release tension in the sides of the body while promoting flexibility and alignment during pregnancy.

Benefits of Side Plank

The Side Plank Pose offers several key benefits for pregnant people:

  • Side Rib Opening: Provides a deep stretch to the side ribs, creating more space for breathing and relieving tension in the torso.
  • Psoas Stretch: Gently stretches the psoas muscle, which can become tight due to postural changes during pregnancy.
  • Spinal Alignment and Stability: Encourages proper alignment of the ribs and hips, promoting stability and reducing discomfort.

Alignment Tips for Side Plank Pose

To practice Side Plank safely and effectively during pregnancy, follow these alignment cues:

  1. Start on All Fours: Begin on your hands and knees with your shoulders stacked over your wrists and hips over your knees.
  2. Extend the Right Leg: Extend your right leg back behind you and spin your right heel down to the floor. Your toes should point slightly forward.
  3. Kickstand the Left Leg: Shift your left leg to the side for stability, using it as a kickstand to create a solid base.
  4. Weight into Left Hand: Place your weight on your left hand, keeping it firmly pressed into the mat for support.
  5. Reach the Right Arm Overhead: Extend your right arm over your head, keeping it aligned with your ear. Actively reach through your fingertips to open the side ribs.
  6. Engage the Core: Lengthen your tailbone toward your back heel to stabilize the lower back and engage your core.
  7. Stack Ribs and Hips: Ensure your ribs and hips remain stacked, avoiding any collapse or misalignment.

Modifications for Side Plank Pose

1/2 Side Plank Pose can be modified to ensure comfort and accessibility for all expecting students:

  • Wrist Support: If you experience wrist discomfort, perform this pose with your forearm on a block instead of using your hand. This reduces pressure on the wrist.
  • Gentle Stretching: Focus on controlled, gentle movements to avoid strain and maintain stability.
  • Adjust Leg Position: If the stretch feels too intense, bring your extended leg slightly closer to your body for more support.

Category of Pose

    • Type: Floor Pose
    • Focus Areas: Side rib stretching, psoas release, spinal alignment
    • Modifications: Use forearm on a block for wrist discomfort; adjust leg position for comfort

    The Side Plank Pose is a beneficial stretch for opening the side ribs, releasing the psoas, and promoting alignment during pregnancy. With modifications, pregnant students can safely enjoy the flexibility and stability this pose provides.

Join Our Prenatal Yoga Classes Today! Strengthen your core, improve stability, and build upper body strength with poses like Side Plank in our prenatal yoga classes. Join Prenatal Yoga Center for a supportive and empowering practice designed for every pregnant person with guidance from our expert instructors.

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